This 10-Minute Medicine Ball Workout Will Smash Your Core

You’ve seen the stack of medicine balls in the corner of your local gym—but have you ever expended beyond basic slams against the floor or wall?

You can torch your entire body (and really smoke your abs) with smart med ball exercises. Better yet, since you’re using just one piece of versatile equipment, you can get in a full workout in just 10 minutes.

That’s what’s so great about this routine from trainer Mathew Forzaglia, NFPT-CPT. Forzaglia knows you don’t have hours to spend in the gym, but his super-fast, single med ball workout will crush your whole body and incinerate calories in less time than it takes to watch a TV show.

Soft-Shell Medicine Ball

Reebok x Dynamaxamazon.com

$ 96.99

Don’t have a medicine ball handy? This option from Reebok and Dynamax is a good starting point. You can also use rubberized med balls, but be careful with the slamming exercises you’ll perform during the workout.

You’ll start with a 3-minute warmup, perform 2 rounds of a 3 exercise circuit, then close with a 3 move, 3-minute ladder finisher.

The Warmup

Perform 10 reps of each exercise for each round. Take no rest.

Round 1

Ground to Overhead Press

Toe Taps

Russian Twists

Round 2

Ground to Overhead Press

Toe Taps

Russian Twists

Round 3

Ground to Overhead Press

Toe Taps

Russian Twists

The Workout

Perform each exercise for as many reps as possible in 30 seconds. You’ll do 3 exercises in a row with no break, then rest for 30 seconds.

Circuit 1, Round 1

Alternating Slams

Reverse Lunge with Rotation

Table Top Situps

Circuit 1, Round 2

Alternating Slams

Reverse Lunge with Rotation

Table Top Situps

Final Circuit

Perform each exercise for 2 reps, then 4 reps, then 6 reps, then continue adding 2 up the ladder until you hit 3 minutes of work.